CrossFit Weekly Programming 12.21-12.25.2020

By
December 27, 2020

Monday

SWOD
Stamina Squats
On the Minute x 16 (8 Rounds):
Min 1 - 1 Front Squat
Min 2 - 2 Back Squats

WOD
AMRAP 12:
3 Power Snatches (135/95)
15 Wallballs (20/14)

Tuesday
Warmup
Set-up and 2 rounds through workout at a light weight.

WOD
"12 Days of Christmas"
1 Muscle Up (Bar or Ring)
2 Handstand Push-ups
3 Shoulder to Overhead 135/95
4 Bar Facing Burpees
5 Power Cleans
6 Front Squats
7 Kettle bell Swings 53/35
8 Toes 2 Bar
9 Box Jumps 24/20
10 Calorie Bike
11 Pull-ups
12 Front Rack Lunges

*Done like the song:
1
2-1
3-2-1
4-3-2-1
5-4-3-2-1
6-5-4-3-2-1
7-6-5-4-3-2-1
8-7-6-5-4-3-2-1
9-8-7-6-5-4-3-2-1
10-9-8-7-6-5-4-3-2-1
11-10-9-8-7-6-5-4-3-2-1
12-11-10-9-8-7-6-5-4-3-2-1


Wednesday
Warmup
Fish Game Row Warmup [4 Minutes]

30 Seconds Each

Single Unders
Lateral Squats Video
High Single Unders
Down Dog Video
Double Taps Video
Air Squats

WOD
8 Rounds For Time:
45 Double Unders
30 Air Squats
15/12 Calorie Row

After Party
Tabata Abs (Trainer's choice)

Thursday
Warmup

WOD
5 Rounds For Time:
15/10 Calorie Assault Bike
10 Chest to Bar Pull-ups

Directly Into...

5 Rounds:
10 Power Cleans (95/65)
10 Push Jerks (95/65)

After Party (If time permits)
On the Minute x 6 Rounds:
:20 Second Bike
:40 Seconds Rest

Continue Reading

pushpress gym management software for boutique gyms and fitness studios